Quick Pan-Seared Mahi-Mahi with Delicate Lemon Sauce
The Mahi-Mahi (or Capone) is a lean blue fish, with a very tasty and firm flesh, low-calorie content, and few fats, mostly unsaturated Omega-3 and minimal cholesterol levels.
Due to its low-calorie content and minimal saturated fat, mahi-mahi is also recommended in diets and for athletes.
The best time to eat mahi-mahi is from September to January, peaking in autumn (when it’s more abundant and available) but it can also be found in summer and spring.
How to cook light mahi-mahi? If you follow my method, it’s very simple: I decided to cook mahi-mahi in a pan, accompanied by a delicious lemon sauce, which is quick to prepare and cooks in 5 minutes.
The lean Capone fish is still a very versatile ingredient in the kitchen (I have it filleted for me) and can be cooked in various ways: in a pan, baked, or fried.
Mediterranean recipe, easy, and quick, gluten-free.
You might also be interested in my Special: “Easy and Quick Recipes” or:
- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 5 Minutes
- Portions: 5 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All Seasons, Autumn, Winter
Ingredients for Quick Pan-Seared Mahi-Mahi
- 1.1 lbs mahi-mahi (or Capone fish)
- 1 lemon (large)
- 3.5 oz butter
- 1.35 tbsp extra virgin olive oil
- 2 cloves garlic
- 2 tbsp dry white wine
- to taste parsley (fresh, abundant)
- to taste black pepper
- to taste fine salt
Tools for Quick Pan-Seared Mahi-Mahi
- Frying Pan non-stick fish pan, also suitable for the oven
Steps for Quick Pan-Seared Mahi-Mahi with Delicate Lemon Sauce
Wash the fish (I have it cleaned and filleted at the fishmonger) and season the fillets with salt, pepper, and parsley. Slice half of the lemon into thin slices. Chop the garlic (or leave it whole, if preferred)
Heat a pan and add 2 tablespoons of oil, parsley, and the mahi-mahi fillets, cooking them for about 2/3 minutes on one side and 2/3 on the other, over medium/high heat (they should be golden, as shown in the picture below).
Remove the cooked mahi-mahi fillets from the pan and place them on a plate, covered with aluminum foil.
In the same pan where you cooked the mahi-mahi fillets, squeeze the remaining half lemon, add the chopped garlic (or whole), and let it infuse over low heat, then add the lemon slices and the butter in small pieces gradually, allowing the butter to melt into a creamy sauce.
Adjust the seasoning with salt and pepper.
Arrange the cooked mahi-mahi fillets on a serving plate, pour the delicate lemon sauce over the fish while it’s still hot, and serve it sprinkled with plenty of chopped parsley.
You can accompany the dish with a mixed salad and arugula.
Advice
For a lighter version, you can cook Grilled Mahi-Mahi: wash the fillets and season them with salt, pepper, and oil, let them marinate for about 2 hours in a cool place. At this point, they are ready to be grilled on an oiled grate and then sprinkled with fresh chopped parsley. Served with lemon wedges.
Shopping Tips!!!
When cutting vegetables, I used this convenient cutting board with two side trays: one for collecting the chopped food and the other for collecting scraps (the collection trays can also go in the oven).
For perfectly cooking fish, this special non-stick fish pan (without pfas) is ideal, also suitable for the oven.
You can purchase all the items I recommend above on Amazon at a great price by clicking directly on the respective links.
FAQ (Frequently Asked Questions)
Is Mahi-Mahi (or Capone fish) suitable for children?
YES
